july 27, 2015

3 sets- not for time:

50 double-under sub with step ups if calf is bothering you 50 DU
1-3 strict toe-to-bar- legs straight 3 attempts, got within 6 inches of the bar twice 
10 ghd back extension
1/leg negative pistol (10 sec descent) left 9-10 sec, right 8-9 sec
5/leg kb deadlift 30#

A. Push Press; 3 reps every 30 secs; start at 35# build by 5#'s every set until failure 115 (1 at 120)
B. emom- 8 min
odd: 4-8 pull ups UB all 8s
even: 1 rope climb + amrap burpees until :45 sec mark 7 (shoe malfunction)/8/9/10

+

Row 3k @ 2:20 pace
every 500m perform 20 sec front plank on rings done, total time about 23 min

april 18, 2015

A. Build to an 8rm/leg RFESS @ 30X1 with DB 20# both legs

B1. CGBP; 6-8 reps x 3 sets; rest 45 sec 75#, all 8's
B2. TGU- kneeling to stand only; 6/leg x 3 sets; rest 45 sec 35# both arms
B3. Pendlay rows @ 20X2; 6-8 reps x 3 sets; rest 45 sec 65#, all 8's

C1. DB ext. rotations @2020; 8-10 reps x 3; rest 30 sec 8# for 10, 10# for 10, 10# for 10 both sides
C2. BB shrugs with 3 sec pause on top; 8-10 reps x 3 sets; rest 30 sec 95#, all 10's

D. Accumulate 3 min FLR- on hands, arms ext. 1 min/1 min/1 min

+

10 min easy AD done